Summer Vegetable Quiche

Summer Vegetable Quiche

Serves 4

2 pts per serving points plan  (Original points)

Core 5½ pts per whole recipe

2 sheet filo pastry (2 pts per sheet if Jusrol)

4 spray low-fat cooking spray

100 g asparagus spears, cut in bite size pieces

50 g green beans, trimmed and cut in bitesize pieces

50 g cooked frozen peas, as per instruction number 2

2 medium egg(s), beaten

2 portion egg white

250 g 0% fat Greek yogurt

2 teaspoon thyme, leaves

1 level teaspoon dijon mustard

15 g parmesan cheese, finely grated

1 portion lettuce, salad leaves to garnish

 

Preheat the oven to 200C/400F/gas mark 6. Lay the 2 sheets of filo pastry on top of each other and cut 4 circles 10cm diameter. Spray 4 x 10cm non-stick fluted tart tins with low fat cooking spray, add the filo circles spraying each one before laying the next. Bake in the oven for 5 minutes until golden. Remove from the oven to cool slightly.

Bring a pan of water to the boil add the asparagus and beans and cook for 3 minutes, add the peas and cook for another 2 minutes until all the vegetables are tender. Rinse in cold water then drain well.

Carefully remove the pastry from the tart tins and set aside. Rinse, dry and spray the tins with low-fat cooking spray. Beat the eggs and egg whites together with the yogurt, thyme, mustard and plenty of freshly ground pepper and salt. Stir in the vegetables. Divide the mixture between the 4 tart tins and sprinkle with the Parmesan cheese. Cook for 25 minutes until golden and set. 

Cool slightly in the tins before carefully turning out. Serve the quiches on top of the filo crusts and garnished with salad leaves.